Fitness Tools
Free calculators to help you train smarter — heart rate zones, pace, and calorie burn.
Why Heart Rate Zones Matter
Training at the right intensity is the difference between a workout that builds fitness and one that just leaves you tired. Heart rate zones help you train at the right effort level for your goal — whether that is fat burning, endurance, or peak performance.
Training Zones Explained
- Zone 1 (Recovery): Very light effort. Good for warm-ups and active recovery.
- Zone 2 (Fat Burn): Comfortable, conversational pace. Trains your body to use fat for fuel.
- Zone 3 (Aerobic): Moderate effort. Builds cardiovascular endurance.
- Zone 4 (Anaerobic): Hard effort. Improves speed and lactate threshold.
- Zone 5 (Maximum): All-out effort. Only for short intervals. Not sustainable.
How to Use These Tools
Start with the Target Heart Rate Calculator to find your zones. Then use the Pace Calculator to plan runs or walks, and the Steps to Calories tool to estimate how much you burn in a day.
Frequently Asked Questions
Do I need a heart rate monitor?
Not strictly. You can check your pulse manually, but a chest strap or smartwatch gives much more accurate readings, especially during intervals.
Are these tools safe for beginners?
Yes — start at Zone 1 or 2 and progress gradually. If you have any heart condition, are pregnant, or are returning from injury, consult a doctor before training at higher intensities.
Which formula do you use for max heart rate?
We use 220 minus your age, which is the standard estimate. A more accurate alternative is 208 − (0.7 × age), which we also display. Individual max HR varies and can only be measured with a proper test.